Sun Mon Tue Wed Thu Fri Sat

30

31

Sep | 1

  • Clean : 3-3-2-2-1-1-1
  • 5 RFT: Wall Balls and Double Unders
  • AMRAP 15 mins: Deadlifts, Push-ups and Sit-ups
  • Overhead Squat 3-3-2-2-1-1-1

2

  • 10-9-8-7-6-5-4-3-2-1: Back Squats and Burpees
  • Every 1 min for 7 mins: Handstand Push-up

3

  • Muscle Snatch 4-4-4-4
  • AMRAP 16 mins: American Kettlebell Swings, Sit-ups and 400 m

4

5

6

7

8

  • Every 1 min for 8 mins: Box Jump
  • DT
  • 4 RFT: American Kettlebell Swings, Burpees and 200 m

9

  • Clean : 3-3-2-2-1-1-1
  • Push Jerk 3-3-2-2-1-1-1
  • AMRAP 7 mins: Double Unders and Push-ups

10

11

  • Overhead Squat 2-2-2-1-1-1
  • 18-15-12-9-6-3: Horizontal Barbell Pull Ups and Burpee Box Jumps

12

13

14

  • Every 1 min for 8 mins: Medicine Ball Clean
  • 21-15-9: Deadlifts, Sit-ups and 400 m

15

16

  • CrossFit Games Open 12.1
  • FT: Rows and Push Press
  • Power Clean 2-2-2-1-1-1-1
  • Back Squat 2-2-2-1-1-1-1
  • AMRAP 5 mins: Russian Kettlebell Swings and Push-ups

17

  • Front Squat : 2-2-2-2-2
  • 7 RFT: Double Unders and Snatches

18

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3